Allez Ola Ole - Paris 2011

Caprica

Sunday 21st August
Headed to the gym. 20 mins on the bike followed by weights. Legs still felt heavy so decided against doing a run.

Monday 22nd August
Ran 8.6mls in 61:58 mins, average mile time of 7:12. Was keen to get a run in this morning, legs still felt heavy heading out so decided to aim for a 60 min run, was kinda thinking of doing ten miles but felt the hour would be enough. Splits were:

M1 - 7:26
M2 - 7:27
M3 - 7:18
M4 - 7:01
M5 - 7:12
M6 - 7:08
M7 - 7:24
M8 - 6:58
0.60 - 4:00, mile split 6:42

A decent run, was a little bit quicker that I was expecting but decided to just go for a run. Nice day in the park, not as busy as Saturday, but sill a few runners about. Heading for a massage in the afternoon, with pilates in the evening.

Caprica

Monday 22nd August
Massage in the afternoon, fairly physical, quite painful at time but probably what I needed. Pilates in the evening, demanding class again followed by 15mins on the bike

Tuesday 23rd August
Ran 6.64mls in 49:14, average per mile of 7:25. Left this run a bit late, was after 9 before I hit the road and not longer after it was dark, summer is definitely at an end. Splits were:

M1 - 7:17
M2 - 7:43
M3 - 7:22
M4 - 7:22
M5 - 7:19
M6 - 7:25
0.64 - 4:46, mile split 7:29

Nice relaxed run, apart from mile 2 the splits were pretty consistent. Legs still felt heavy. Plenty of stretching afterwards.

Wednesdsay 24th August
Returned to spinning for the first time in weeks. It was tough at the beginning but got into the swing of things not long after. Good workout, heart and lungs were working hard. Fifteen minutes on stationery bike afterwards followed by more stretching.

Caprica

Thursday 25th August
Ran 6.68mls in 47:16, per mile average of 7:04. Faster than I planned, legs not the best, felt I was battling myself at times.

M1 - 6:52
M2 - 7:14
M3 - 7:04
M4 - 6:59
M5 - 7:30
M6 - 7:01
0.68 - 4:36, mile split 6:43

Saturday 26th August
In between watching the World Championships headed to the gym for 20mins on the bike, weights and stretching

Sunday 27th August
Ran 13.37mls in 1:41:14, average per mile of 7:34. This was a tough one, had planned for 18mls but just didn't have it. Was up till the very early hours watching the athletics so run did not kick of till after 8pm. Legs again felt heavy, came to the end of lap 2, felt tired, it was dark and just didn't fancy running a 3rd lap. So called it quits, splits were:

M1 - 7:22
M2 - 7:46
M3 - 7:31
M4 - 7:15
M5 - 7:24
M6 - 7:35
M7 - 7:40
M8 - 7:44
M9 - 7:54
M10 - 7:31
M11 - 7:23
M12 - 7:37
M13 - 7:40
0.38 - 2:50, mile split 7:44

Overall the run was quite slow but felt I was working hard, not a very enjoyable run. Per my plan this was meant to be a 20 miler so was well short of target. I really need to hit a 20 miler next week. I have planned 3 half marathon over the next 5 weeks which may not be best idea now seeing how things stand.

Monday 28th August
Pilates class, tough as is the norm now, followed by 15mins on the bike.

Caprica

Tuesday 30th August
Ran 10.14mls in 71:48, average per mile of 7:05. After cutting Sundays long run short wanted to put in a decent run. Was aiming for 72:30 or faster. Happy with the effort, cardio wise it felt fine, legs still not the freshest. Splits were:

M1 - 7:07
M2 - 7:17
M3 - 7:05
M4 - 7:01
M5 - 6:57
M6 - 7:06
M7 - 7:08
M8 - 7:16
M9 - 7:10
M10 - 6:53
0.14 - 48secs

Wednesday 31st August
Spinning, really worked hard in this class, sweated buckets, lungs at bursting point, a good class. Haven't done as much spinning in this marathon programme as I would like but early on with the calf problems the class was it was only making things worse. Done weights and stretching afterwards

Thursday 1st September
Ran 8.45mls in 61:06, average per mile of 7:14. Happy with this effort, felt strong all the way round, so I decided to head up the Khyber road for mile 7. Happy with the last few days training, 20mls await Sunday morning. Splits were:

M1 - 7:22
M2 - 7:31
M3 - 7:24
M4 - 6:59
M5 - 7:15
M6 - 7:06
M7 - 7:25
M8 - 7:10
0.45 - 2:54, mile split 6:29

Caprica

Sunday 4th September
Ran a total of 21mls in 2hrs 32mins and 32secs, average per mile of 7:16. My first 20mile+ run of the training programme, have fell behind a bit on the long runs, happy with the effort. Struggled a bit towards the end. Found a route that was just over 8mls and took roughly the hour to complete, it did involve heading up the Khyber road which was tough second time round. Splits were

M1 - 7:14
M2 - 7:15
M3 - 7:08
M4 - 7:04
M5 - 7:12
M6 - 7:19
M7 - 7:29
M8 - 7:10
M9 - 7:22
M10 - 7:15
M11 - 7:23
M12 - 7:06
M13 - 7:06
M14 - 7:24
M15 - 7:22
M16 - 7:19
M17 - 7:14
M18 - 7:26
M19 - 7:12
M20 - 7:04
M21 - 7:24

M1-10 was done in 72:28 with M11-20 done in 72:36, pretty even running. Normally like to finish the long run faster but second time up the Khyber was tough (M14) and was working a bit towards the end. First run with the energy gels and sports drink, sticking with the isogels again, find them easy on the stomach

Ran 40mls for the week plus spinning, which would be a heavy enough week for me. Have the Bristol Half next week, was looking to improve on my PB of 82:45 but doubt that will be happening after the ten mile performance. Will come up with a race plan closer to the day.

Caprica

Monday 5th September
Spinning followed by weights and pilates. Extra long pilates class, which was really tough.

Tuesday 6th September
Ran a total of 8.7mls in 60:52 for an average per mile of 7min. Run was faster than I planned but it felt quite easy and comfortable. Towards the end of mile 3 a guy was running just behind me and I kept moving aside to let him pass but he didn't so I then decided that he wasn't going to pass me so that led to increasing pace through miles 4, 5 & 6 with a harder effort up the Khyber road (M7) than usual. Splits were:

M1 - 7:15
M2 - 7:34
M3 - 7:25
M4 - 6:53
M5 - 6:43
M6 - 6:33
M7 - 7:02
M8 - 6:56
0.70 - 4:32, mile average 6:26

Felt quite good at the end, it was probably a run I needed. Plan for the rest of the week is Spinning and weights tomorrow followed by a massage on Thursday with hopefully an easy run on Friday and half marathon on Sunday.

Caprica

Wednesday 7th September
Spinning followed by weights and stretching

Thursday 8th September
Went for massage. Had planned for a light run on Friday but legs felt tired so decided against it.

Sunday 11th September - Bristol Half Marathon
Got home in 86:20, to just scrape in to the Top 200. Happy with the effort, my garmin had the course a bit long at 13.29mls giving me an average per mile of 6:30. Ran this last year in 82:45, 3 weeks before Berlin and my first sub 3hr marathon, but not at those levels currently. Splits were

M1 - 6:26
M2 - 6:30
M3 - 6:29
M4 - 6:33
M5 - 6:30
M6 - 6:24
M7 - 6:24
M8 - 6:26
M9 - 6:36
M10 - 6:22
M11 - 6:43
M12 - 6:28
M13 - 6:46
0.29 - 1:42, , mile split 5:55

Happy with this run, was very disappointed with my run in the Frank Duffy 10 mile, so wanted to put in good effort yesterday. My plan was to run at 6:30 pace all the way round, hit 10K in 40:35, 10mls in sub 65 (ahead of Frank Duffy time) and get to the finish in 85:XX. Slightly came of track at the end.

Started well up to the front and got into my running more or less straight away. Decided to run at 6:30 pace for the first 4/5 miles and then try to pick it up from there, was being passed by a lot of people starting out but was content to do my own thing in the early stages. Hit the 5 mile mark in 32:28 and then decided to push on from there, went through 10k in 40:30 and at this stage was starting to pull back people. Legs felt heavy but I thought if I was going to hit my goal time I had to commit so pushed on. Between Mile 6 and 10 all bar mile 9 (6:36) were below 6:30, found the drag on mile 9 a bit tough, which was a bit of a worry as there was a few more hills to come.

Hit the ten mile mark in 64:40, very happy with this split, was very keen to be sub 65 at this point. From then on it got a bit tougher, Mile 11 had two hills and while I was passing people my time was still outside target, picked it up on mile 12 as it involved a well deserved downhill, Mile 13 was tough as the wind was quite strong which made it tougher. For the final stretch picked things up and passed 3 more in the final line.

I had originally entered this race back in June when I was just getting over my calf injury and full of confidence put down a predicted finish time of 81mins, things have not quite gone to plan in this training programme. Still I have to be happy with this time, my 2nd best half time, not in top shape and I worked hard when it got tougher in the last few miles.

This is a race I would recommened, very well organised. It has wave starts and you start according to the colour of your bib, at the entry to each corral people your bib colour is checked and if it correct then your are let enter. I wonder could they do this for the race series? Arrived at the start over an hour early as I had not received my race pack and number but had received it in 5mins, no queues for the toilets either (maybe because I was so early). It's a really nice scenic route with a good atmosphere and decent support.

Caprica

Monday 12th September
Done weights, 30min spinning class and pilates. The long spinning class was booked out so went with the shorter one, good idea, legs were heavy and found it tough going. Pilates was as tough as ever.

Tuesday 13th September
Legs still not the best but forced myself out the door. Ran 6.79mls in 49:39, average per mile of 7:19

M1 - 7:46
M2 - 7:43
M3 - 6:52
M4 - 7:11
M5 - 7:06
M6 - 7:24
0.79 - 5:37, mile split 7:06

An ok run, tough starting off but it got easier as the run went on.

Wednesday 14th September
Spinning and Weights. Spinning not as bad as Monday but still tough going.

Thursday 15th September
Ran 8.41mls in 62:23, average per mile of 7:25. Left it late so it was dark as I was hitting the road and fairly windy.

M1 - 7:37
M2 - 7:49
M3 - 7:34
M4 - 7:23
M5 - 7:22
M6 - 7:34
M7 - 7:32
M8 - 7:09
0.41 - 2:22, mile split 5:45

Was in two minds about this run but really enjoyed it, which I'm not sure I have felt about a training run in while. Felt good and strong towards the end.

Friday 16th September
As legs felt bad booked in a massage early in the week. The work on the quads was very painful, hamstrings were tight and calves weren't great.

Hoping for a 22miler tomorrow. We'll see how it goes.

Caprica

Sunday 18th September
Ran 22.11mls in 2:50:18, giving an average per mile of 7:42. This was a tough one. Again the legs felt heavy, so took it steady heading of but came of the pace for the last 5/6 miles. Splits were

M1 - 7:31
M2 - 7:41
M3 - 7:38
M4 - 7:13
M5 - 7:15
M6 - 7:27
M7 - 7:35
M8 - 7:22
M9 - 7:32
M10 - 7:43
M11 - 7:37
M12 - 7:21
M13 - 7:36
M14 - 7:38
M15 - 8:04
M16 - 7:34
M17 - 8:16
M18 - 8:18
M19 - 8:34
M20 - 7:45
M21 - 8:09
M22 - 7:46
0.11 - 0:42, mile split 6:34

First ten was done in 74:57 and miles 11 - 20 in 78:43. Was running an 8 mile loop so coming to mile 16 I was contemplating calling it quits but decided to push on for the final 6 miles. It was really tough from there on in, it was more of case of just getting the 22mls done that trying to pick things up. The legs had nothing left. The last time I done a 22 miler was back in March as part of my Paris marathon training, and covered the distance in just over 2:40 at an average pace of 7:15, was a long way of that today.

I am taking this week very easy. Pilates on Monday followed by not much else, maybe a light run on Thursday. Have a half marathon next Sunday, going to use it as a training run as it is a tough course.

Caprica

After the struggles of last weeks long run done nothing all week apart from Pilates on monday evening. Had heard about the mooathon a few years back and always had put it down as a race to do,so finally got round to doing it this year. Stayed with friends so went down on the Friday, sat in watching the Late Late with a bottle of vino followed by registration and a bit of sightseeing on Saturday.

I knew this was a hilly course but when I seen the course profile at registration I got a bit of a shock. Really tough first 5.5 miles, there was a lot of climbing, but from then on it was downhill to the finish. Had a pretty good run, got home in 91:23, for average per mile of 6:59. Plan was to take it easy starting of for the hills and then run a strong last 10K. Splits were:

M1 - 7:36
M2 - 7:14
M3 - 8:49
M4 - 8:30
M5 - 7:26
M6 - 6:32
M7 - 6:15
M8 - 6:19
M9 - 6:43
M10 - 6:39
M11 - 6:04
M12 - 6:26
M13 - 6:23
0.10 - 0:28, mile split 5:47

We hit our first hill after about 50mtrs, a tough sharp start to the race but I was prepared for it, settled into a nice rhythm immediately and kept things steady for the next few miles. Miles 3 and 4 were tough, come mile 4 we were at the top of Lough Salt and things levelled of a bit, just after hitting M5 went round a corner to be faced by the final stretch of hills. This was the hightest point of the course, the views at this point were spectacular, then we were into a sharp downhill which was a uncomfortable.

Just beyond the 6 mile mark I decided to push on to put in a strong finish, there wasn't to many ahead of me at this point so decided on focusing on catching the person in front of me, and picking them of one by one. There was a one or two unexpected hills around M9 & 10. The final 2 miles were along the coast so it was a bit exposed with a fairly strong cross wind was working hard for the last stretch. Final 10k was done in just over 40 mins.

Overall very happy with this run, taking the week of was a (reluctant) good idea, felt good at the start of the race, worked well on the hills and put in a good finish to the race. Legs don't feel the best now, so took tonight of, hopefully will get for a run on Thursday. Have the Galway half on Sunday, fast and flat according to their website.

Kinda undecided on whether I will be doing the marathon, still a few weeks to make my mind up.

Caprica

Took a few days to recover from last weeks half in Donegal and apart from Pilates once again done nothing for the week. Wasn't to bothered really, have been finding training a bit tough of late so felt a rest was no harm.

After running Bristol in 86mins and the Mooathon in 91mins, had set the target of 85mins which given my current form (and training levels) would be a good result. The website promised fast and flat so was optimistic went I went to the line. It was a bit cloudy and dull so conditions were to my liking. Plan was like Bristol, to hit 10K in 40:35, sub 65 for the 10 mile and then speed up /hang on (depending on how I felt) for the last 3 miles.

Got home in 85:20, mile average of 6:29. Very happy with the effort, placed in Top 30. Got to 10k in 40:45, 10mile in 64:50 and battled for the last 3 and a bit miles to hit my target time. My splits were

M1 - 6:32
M2 - 6:38
M3 - 6:35
M4 - 6:36
M5 - 6:32
M6 - 6:24
M7 - 6:28
M8 - 6:16
M9 - 6:30
M10 - 6:23
M11 - 6:23
M12 - 6:30
M13 - 6:39
0.15 - 53secs, mile split 5:48

It was a two lap course, not the most exciting of routes, on the return leg there was a bit of a wind blowing, it led to a tough last 3 miles or so. Was stuggling to hit the 6:30 min miles starting of so was a bit behind target come 5mls so decided to push on from there, miles 6 - 12 were all 6:30 or faster. Went through 10mls in 64:50, so knew that if I kept things going I was going to get an 85min clocking.The second loop was hard going there wasn't to many round me so was focusing on catching and passing people, probably picked of ten people or so.

Enjoyed the race, it was very well organised, good atmosphere, good goody bag, route probably didn't showcase the best of Galway to much, plus €45 is a bit pricey for a half.

Done Pilates tonight and plan on running for the rest of the week, legs didn't feel the best on yesterday or today but plan on running tomorrow night.

Caprica

Tuesday 4th October

Ran 8.50 mls in 62:22, average per mile of 7:20. Legs still felt a bit heavy, seems to take a while to recover from the long run this last few weeks.

M1 - 7:14
M2 - 7:30
M3 - 7:20
M4 - 7:08
M5 - 7:20
M6 - 7:21
M7 - 7:44
M8 - 7:20
0.50 - 3:26, mile split 6:52

First training run in a while. Found the stretch out of the furry glen (M5) and the Khyber road (M7) fairly tough. Forgot about the Khyber road being open to traffic, so ran on the grass as there was a fair bit of traffic coming down the road.

Thursday 6th October

Ran 8.27 mls in 61:17, per mile average of 7:25. Same route as Tuesdays run but in reverse this time, except for stretch to the Papal cross. Splits were

M1 - 7:25
M2 - 7:18
M3 - 7:29
M4 - 7:40
M5 - 7:44
M6 - 7:42
M7 - 7:04
M8 - 7:04
0.27 - 1:52, mile split 6:55

Quite windy out with a few rain showers thrown in for good measure. Enjoyed this run, felt better than Tuesday night, sped up for the last few miles. Got the BHAA in Castleknock tomorrow followed by a long run on Sunday. Hopefully the long run goes well, will leave it till late afternoon to head out, a few more hours recovery might make things a bit easier.

Caprica

First race of the cross country season, 4 miles race round the grounds of Castleknock college. Got home in 23:40, average per mile of 5:54. Very happy with the effort, held back a bit and the start and then focused on working my way through the field. Splits were;

M1 - 5:52
M2 - 5:53
M3 - 6:03
M4 - 5:47

Ran with the 5mm spikes but could have done it in flats as conditions underfoot were pretty good. Good buzz at the start of the race, which lead to a bit of a manic start, I think everyone was looking forward to first race over the country. Very impressive spread afterwards and we weren't waiting long for the results. Another good BHAA race.

Caprica

Sunday 9th October

Last long run of the marathon programme. Ran 20.08mls in 2hrs 32mins and 57secs for a per mile average 7:37. While I haven't been overly happy with my training in the last few weeks, I felt that have been racing well have done 3 halfs (85mins, 86mins and a 91min on a hilly course) and had a decent outing yesterday, so was hoping to put in a good effort today. Didn't quite turn out as I hoped, was going reasonably well to 13mls but from 14 onwards it was a real struggle, from there on the plan was to hit the 20 mile mark. Splits were;

M1 - 7:42
M2 - 7:30
M3 - 7:40
M4 - 7:19
M5 - 7:17
M6 - 7:13
M7 - 7:23
M8 - 7:40
M9 - 7:50
M10 - 7:56
M11 - 7:39
M12 - 7:10
M13 - 7:16
M14 - 7:40
M15 - 7:55
M16 - 8:16
M17 - 7:43
M18 - 7:51
M19 - 7:56
M20 - 7:32
.08 - 29 secs, mile split 5:52

Was quite windy out there. All the long runs I have done have been a struggle towards the end. Cardio wise it I wasn't having any problems but the legs seemed heavy and it was hard keeping things turning over from M14 onwards, took a tumble during Mile 16 so that was why that mile was outside 8. The first 10 miles were done in 75:40 with the second ten taking 77:48. For file mile splits the first five was the quickest with the final five the slowest, times ranged from 37:28 to 39:18. I seem to have problems holding the pace on these runs, not sure how I will fare in the marathon, the further I go the more I struggle.

Caprica

Monday 10th October
Pilates followed by 15mins on the bike and stretching.

Tuesday 11th October
Ran 6.63mls in 48:16, giving an average per mile of 7:16. As per usual legs felt heavy so decided on doing a 10k. Run went ok, nothing spectacular. Splits were:

M1 - 7:14
M2 - 7:30
M3 - 7:25
M4 - 7:00
M5 - 7:11
M6 - 7:20
0.63 - 4:36, mile split of 7:14

Had planned an hour run on Thursday but was wrecked when I got home so decided to give it a miss. I think the fact that my long runs are not going the way I want is impacting on all my other runs and making it easier for me to skip runs. What is surprising me is that I am racing pretty well up to the half but am not overly confident on running 26mls beyond half way things seem to fall apart.

Caprica

Sunday 16th October
Ran 13.6mls in 96:22, average per mile of 7:05. Happy with the effort, felt good and strong at the end so was able to pick up the pace. Done 2 laps of the park, second time up the upper glen road and into the furry glen was a bit tough but apart from that it was a good run.

M1 - 7:05
M2 - 7:08
M3 - 7:28
M4 - 7:20
M5 - 7:28
M6 - 6:42
M7 - 6:50
M8 - 7:05
M9 - 7:17
M10 - 7:43
M11 - 7:24
M12 - 6:44
M13 - 6:29
0.60 - 3:39, mile average of 6:02

Normally I start the taper from two weeks out but I think I have been on an extended taper for the last few weeks. Plan for this week is to get in four good sessions with a long run next Sunday of 10 miles. First run in a while that I enjoyed, legs feel a bit tight now so am going to do some work on the foam roller

Caprica

Monday 17th October
30min spinning class, haven't done a class in a while, found it a bit tough on the quads but got through it. Followed by stretching and Pilates class.

Tuesday 18th October
Ran 6.61mls in 47:14, per mile average of 7:09. Decent effort, was a bit windy starting off but felt good all the way round and decided to pick things up at the end. Splits were;

M1 - 7:13
M2 - 7:16
M3 - 7:24
M4 - 7:26
M5 - 7:22
M6 - 6:45
0.61 - 3:48, mile split of 6:14

Two runs in a row that I actually enjoyed, thats being unusual in the latter part of this training programme. Legs a bit stiff now so will do some work on the foam roller and have booked a massage for Friday evening.

Caprica

Wednesday 19th October
30min spinning class, worked hard in the class, sweat was dripping of me. Felt good afterwards, done 15mins on the bike followed by stretching.

Thursday 20th October
Ran 8.39mls in 60:51, for a mile average of 7:15. Another decent effort, for miles 4 & 5 held back a bit going up the Upper Glen road and round the furry glen. Picked it up for the final 4k or so, felt good come the end.

M1 - 7:13
M2 - 7:16
M3 - 7:12
M4 - 7:31
M5 - 7:42
M6 - 7:36
M7 - 6:58
M8 - 6:55
0.39 - 2:28, mile average of 6:18.

Friday 21st October
Went for a massage. Crikey it was painfull, the legs are really tight, was told I need to do more stretching. The legs haven't felt great for the last few weeks, I don't know what is causing the problems, I have held back on the miles to give me a chance to recover but it doesn't seemed to have worked so well.

Am going to work daily on the foam roller till the marathon, hopefully that should help the legs. Last long run tomorrow, aiming for 10/11 miles.

Caprica

Sunday 22nd October
Ran 10.78mls in 74:15 for a per mile average of 6:53. A really good run, felt strong and relaxed all the way round. Good way to finish the training, haven't had this good a training run in a long time. Kinda miserable heading out but I like those conditions, was bucketing down come the last mile but that was adding to the enjoyment. Would gladly have gone on for a few more miles. Splits were;

M1 - 6:55
M2 - 6:55
M3 - 7:10
M4 - 6:54
M5 - 6:43
M6 - 6:47
M7 - 6:55
M8 - 7:03
M9 - 7:05
M10 - 6:50
0.78 - 4:58, mile split of 6:23

Nothing major planned for this week. Run on Tuesday, Pilates and treadmill on Wednesday with a massage on Thursday. Working for the weekend so not ideal prep but we'll see what happens.

seanynova

whats the pace plan for next monday? have you decided?
whatever it is aim to run a negtive split anyway, course is set up that way, and if the pace was too hot while aiming for negative split, then the damage will be limited....30ses or so at half way can make a big difference to the last 6m.

good luck with the final week

Caprica

Thanks Seany. Plan for next week is negative splits, aiming for half way in 91 - 92 mins, roughly 7min per mile and then push on from there (if I can). Bar my first Dublin marathon, I have always struggled in the last 10k, hopefully being slightly conservative to halfway should set me up nicely for a good finish.

My training has left me a bit confused, the long runs have not been pleasant, I have really struggled with them but my half marathon races have been pretty decent (85 and 86 min). I have a 3:01 and 3:02 from previous Dublins based on 88/89 halfs, which would indicate sub 3 is achievable on the above times. Hopefully if I'm feeling good after halfway I can work on catching the sub 3 pacers and use them to get me to the line.

At this point I am looking forward to it, they are expecting 14,000 entrants, should be a good day. Only realised last week it is now starting at 10am, so will have an extra hour in bed next monday, which is an unexpected bonus.

liamo123

Best of luck tomorrow Caprica..... 3 hrs well within ur grasp...

Caprica

Had a nice easy week. Done 10k on Tuesday, was busy in work for the rest of the week so only got for a relaxed 5k today and done the expo yesterday. Not sure how the legs feel going to do some work on the foam roller now and then hit the sack. Weather is promised to be wet from round midday with a bit of a wind blowing and temparatures getting up towards the midteens. Fingers crossed it goes well.

theboyblunder

good luck caprica!

Caprica

Got home in 3:10:26. Found it tough towards the end. Went out in 92mins and came back in 98mins. Felt good up to mile 16, worked hard through Miltown and Clonskeagh but from mile 19 started to slow down. Last 3 miles were outside 8 mins.

Race felt like a lot of my long runs, everything going well and then the wheels come of. Was glad of the showers, found it a bit warm at times. Would have like to have been a bit faster and at least beat my time from Paris but it wasn't to be.

Will post a race report during the week.

Caprica

Arrived at the start line on the back of a far from ideal training programme. Since mid-August training had become a bit of struggle, the long runs were taking a lot of me, my legs never seemed to have any life in them and there was a few to many missed sessions. While training had not gone well, I had ran 3 half marathons in September with times of 85mins, 86mins and 91mins (on a tough hilly course), so it did give me some hope of a decent performance. It did however leave me slightly confused as I felt the training I was putting in was not deserving of the times I was racing. Something did seem to be working, I just didn't know what it was.

Was unsure of how to approach this race but decided the week before that since I have been sub-3 on Dublin last year and have a 3:01 and 3:02 from prior years I was going to aim for a sub 3 but from a more conservative approach, out in 92mins, hold that pace till 16/17 miles and then pick things up from there if I could. Strolled to the start in about 20mins, got changed, done some stretches, light jogging and made my way to the start line. Stood a bit behind the 3:15 pacers, aiming to go of on my own pace for a slightly slower first mile and then speed up from there on. Come 9:50 and we were of, got over the start line in around 40 seconds, the first couple of hundred meters were a bit congested but come Stephens Green was running comfortably.

The plan for the first 5 miles was to hit them in 35mins, went through in 34:57, so was bang on target. Splits were;
M1 - 7:16
M2 - 6:58
M3 - 7:04
M4 - 6:49
M5 - 6:50
Felt nice and easy at this point, was relaxed and focusing on hitting my half way target. After the first 2/3 miles I could see my Garmin was out of sync with the mile markers, come mile 5 there was .09 variance so then decided to drop my mile splits to low 6:50's to allow for the difference.

For miles 6 - 10, the plan was to get to the 10mile mark in 70mins. This is a nice stretch of the course in the Phoenix Park ending in a nice downhill before you have an uphill coming on to Sarsfield Roads. Splits were
M6 - 6:53
M7 - 6:43
M8 - 6:53
M9 - 6:48
M10 - 7:09
The 5 miles were covered in 34:26, this was to be my fastest 5 mile segment. Hit ten miles in 69:23, slightly ahead of target but still feeling good. A little slow for Mile 10 but that included a hill so I held back slightly

For Miles 11 - 15, kept things ticking over, hoping to hit half way in 92mins and still feel in one piece come mile 15.
M11 - 6:57
M12 - 7:02
M13 - 6:59
M14 - 6:57
M15 - 6:53
The stretch up the Crumlin (M12) and Drimnagh (M13) roads were a bit tough. A gradual drag with a wind blowing made it harder than I would have liked it to be. The 5 mile split was 34:48, got to half way in 92:04 and hit 15mls in 1:04:11. Still ahead of the 7min mile target. Things looking pretty good.

For Mile 16-20, was hoping to pick things up as I hit the late teens. The first few miles went well but come M20, I was starting to struggle. Splits were;
M16 - 7:04
M17 - 6:46
M18 - 6:57
M19 - 7:17
M20 - 7:48
Running by Bushy Park (M16) I could the see the 3 hour pacers in the distance. Felt comfortable to mile 16, knew I was gonna to slow on M19 as the beginning of the mile includes the hill at Miltown. I always struggle on M20 Clonskeagh on to Roebuck Road with the thought of the hill on Fosters Avenue just ahead and this year was no exception. Still at M20 was still on 7min pace but it was going to be a question of hanging on as opposed to speeding up. Ran 35:52 for the 5 miles.

For Mile 21-25 the plan was to get to the finish, just put my head down and work as hard as I could. Splits were;
M21 - 7:46
M22 - 7:28
M23 - 7:59
M24 - 8:17
M25 - 8:18
This was a struggle. Was looking for 7 minute miles but was really working to keep the splits below 8mins. Was working hard but the legs felt like lead, i was passing out a few people but in all honesty a lot more were passing me. Was trying to latch on to people but just could not stick with them. The 5 mile split was 39:52, not great but at least the end was near.

The final 1.35 miles was focusing on getting under 3:10, tried to pick things up for M26 but still could not break 8mins, managed to increase the speed for the final stretch passed out 2/3 on the final stretch. Glad to get to the finish and collect my medal. Splits were;
M26 - 8:04
0.35 - 2:30 (7:07 mile split)
Just missed out on dipping under 3:10, could easily have got that if I had got stuck in a bit more for the last few miles.

Initially I was dissapointed with the performance, I really wanted to beat my Paris time but my level of training was not a level that was deserving of anything faster so I can't be to disappointed. The race was like my long training runs, feeling comfortable for the majority of it and then struggling for the final part. Overall I placed 538th. At 5 mls was 952nd, at half way moved up to 688th, come mile 20 was up to 516th but come the end had dropped back to 538th. It felt like a lot more than 22 people passed me out in the final 10k. Will go for a run at the end of the week and have the BHAA beach race in two weeks time to look forward to.

Caprica

Tuesday 15th November
First run since the marathon. Ran a total of 6.25mls in 44:30, with a mile average of 7:07. Splits were;

M1 - 7:20
M2 - 7:19
M3 - 7:40
M4 - 7:13
M5 - 6:52
M6 - 6:38
0.25 - 1:29, mile split of 5:49

Happy with the effort, felt nice and relaxed all the way round and was able to pick things up towards the end. Pilates and (maybe) spinning tomorrow with the BHAA race on Saturday morning.

Caprica

Final BHAA race of the year. It was to be a 6k race but my Garmin had it a bit short, around 5.8k, was a bit slow stopping the watch, finish time was around 22:40. Out and back twice on the beach. It was quite windy, for the return leg the wind was in your face. Splits were;

M1 - 5:59
M2 - 6:24
M3 - 6:09
0.65 - 4:12, mile average 6:28

Found M1 & 3 ok, M2 was coming back into the wind and was working quite hard so knew it was going to a slow one. For M3 focused on a guy ahead of me, it was quite spread out at this stage, passed him and the focused on the group ahead. For the home stretch it was a case of putting the head down and picked of 2 guys, didn't have anything left for a sprint.

Good end to the season, roll on the cross country races in January.

Caprica

Sunday 20th November
Ran 8.48mls in 61:30, average per mile of 7:15. Hit the road round 5pm, so it was a bit dark but it was a lovely evening for a run. Nice relaxed effort, held back starting of and picked the pace up towards the end

M1 - 7:31
M2 - 7:31
M3 - 7:40
M4 - 7:20
M5 - 7:13
M6 - 7:13
M7 - 7:09
M8 - 6:51
0.48 - 3:02, mile split of 6:20

Route was round the edge of the park for 10k and then out to the Aras and back to get me over the hour. Legs felt a bit heavy, have booked a massage for the end of the week, thought they would feel a bit fresher of the last few weeks of inactivity.

Caprica

Tuesday 22nd November
Ran 6.26mls in 44:59, average per mile split of 7:11. Another relaxed run, sub 45 for 10k, held back starting of and again picked things up towards the end. Splits were;

M1 - 7:26
M2 - 7:27
M3 - 7:29
M4 - 7:24
M5 - 6:54
M6 - 6:46
0.26 - 1:34, mile split 6:00

Plan to keep the runs around this level for the next few weeks and then kick of a training programme for my next marathon.

Wednesday 23rd November
Pilates followed by Spinning. First pilates class in a while, it was good to get back to it, will do one class a week till xmas. Done spinning afterwards, went okay, have missed a few classes to many in the current programme will try to get back to it in the new year.